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VQ At Revolution Might As Well Be A Barn Burner

Weather: 78ish, partly cloudy overcast wanting it to rain
YHC has learned the hard way that always working out before the sun rises and the birds wake up is fun, but may not be the best way to train. It's mighty hard to find any type of race that starts at 5:00am. The midnight run at the Palmetto 200 was the best I felt the entire time. So I've been trying to put a few afternoon workouts in when its 20 degrees hotter and the sun is beating down. Along with this, last year I dreaded "The Murph". Even thought about disappearing in the Gloom one morning when BowTie broke it out at The Clinic. This past Memorial Day was another opportunity to challenge the dreaded workout, but with a different attitude. It smoked me, but I pushed through it. Now I look forward to it.
I had also been asked several times to come give a Q at Revolution and finally bit the bullet and signed up. On the past few times I had posted the average was around 10 pax which I thought would be a good number. At 5:25pm there were 6 pax there. I thought ok this will work. By 5:28pm there were 16 pax and I was shuffling papers in my head for adjustments, but we stuck to the original plan. There would have been 17 on hand at 5:30, but for some reason LazyBoy ran and hid in the bathroom until warm-ups were over.
I figured only a few actually had tried The Murph before so I would make it a Murph style workout. I incorporated the 2 miles of running into the workout as follows......

Warm-Up
20 SSH IC
20 IW IC
10 LBAC IC
10 RLBAC IC

Count off 1-2-1-2

The Thang
1's start at station 1
2's start at #2

There were 2 stations
The 1st swing on the left was station 1
The 2nd swing on the left was station 2

Station 1
10 Pull-ups
20 Merkins
30 Squats

Station 2
20 Curls
20 Standing Tricep Extensions
20 Overhead Press

After you finish a station you would run a clockwise lap(which is totally backwards from every lap I've ran there in the past 2 years) around the park to get to the next station.
We did this for 30 minutes. Several PAX made 10 laps around the park meaning they hit both stations 5 times each.
1 lap around the park measures 0.18mi so ten laps made 1.8mi

MARY
30 Flutter Kicks IC
25 Leg Raises IC
20 Freddie Mercurys IC
Recover

Count off and Name-o-rama
We had 2 FNG's--- Andrew "Cuba" Winburn & Russ "Gumby Dammit" Sansbury

Devo was more of a look back on D-Day...
6/6/1944
156,115 allied troops made up of American, British, and Canadian soldiers
6,939 Naval vessels were involved on the attack
3,000 troops died & 9,000 troops were wounded on 6/6/1944
By 5pm ground troops had made it 5km inland
Tank crews had made it 15km inland
By 6pm General Clarence Huebner had his command post set up on Omaha Beach
By June 11 there were 326,547 allied troops on the ground

Close out in prayer

Revolution definitely has a different feel due to the 12 hours difference. Also always impressed by the likes of WoodChip and Audit that seem to be there when I go because I know they are double down. (Audit had a triple down yesterday. AYE!!)

The pax pushed hard yesterday. I don't know all of their names(I don't keep a list like BenchWarmer) but they all were digging.

Enjoyed it!!

More Murph to come!

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Count by Tens, Then Run

Conditions:

Breezy, cool, and 63 degrees F. Not as big of a turnout because of something going in town that had to do with ‘dancin’ and stars… whatever the hell that was! YHC was honored to have the opportunity to lead this group.

Warm up:

  • SSH – 21x IC
  • Imperial Walkers – 21x IC
  • Merkins – 20x IC
  • Chopping Wood – 21x IC
  • Windmill – 21x IC
  • BB Sit-ups – 25 IC
  • Flutter Kicks – 21x IC
  • 6 Inches – “Hundo” Count
  • SSH – 10x IC
  • Merkins – 10x IC

The Thang::

Simple beat down! The PAX started in the west corner of Burry Park and Cargill. Each PAX performed the first exercise listed and then ran a lap around Burry Park. The next exercise was done – run a lap, etc. This was done until all 6 exercises were completed. Rinse and repeat until time called. The exercises were as follows:

  • 10 Burpees – run a lap
  • 20 Merkins – run a lap
  • 30 Monkey Humpers – run a lap
  • 40 Squats – run a lap
  • 50 LBC’s – run a lap
  • 60 Hammers – 1x count – run a lap

The Pax returned to the Mary and performed the following to close out “The Thang”:

  • High / Low Plank
  • Merkins – “Hundo” – PAX circled up and remained in the plank while each member performed a merkin until 100 were completed

Announcements:

  • The Fox 2/4/17 – Need participants, volunteers and donations.
  • Camden Convergence – clown car leaving from Burry Park @ 0545
  • Prayer Requests -  Bowtie, Last Rites, unspoken

Devo:

Walk in Your Destiny
Jan 25 2017, Written By Alicia Neal
“David also said to Solomon his son, ‘Be strong and courageous, and do the work. Do not be afraid or discouraged, for the Lord God, my God, is with you. He will not fail you or forsake you until all the work for the service of the temple of the Lord is finished.’” 1 Chronicles 28:20

Through the gift of the Holy Spirit, God has given you power, courage, and authority to overcome every obstacle you may face in life. That means you are well equipped to do the good work that God has called you to do. Don’t discourage yourself by thinking you are not worthy of the calling of God. Be courageous. Step out and be who God has designed you to be. Use the gifts and talents you’ve been given. You can attain the goals God has impressed upon your heart. For God will not fail you or forsake you.

God has already lined up the right people for you to connect with. He’s already lined up the right opportunities for your success. You have everything you need to live a spiritually prosperous and victorious life. Not an average life, not a barely-get-by, mediocre life — you were created for abundant living. You have seeds of greatness on the inside. As you venture to serve out of the dreams and passions you have, God will show Himself faithful.

TAKE ACTION

Don’t settle where you are. Be courageous and begin to declare, “I will accomplish my dreams. I can and will overcome any obstacle. I’ve been equipped and empowered to live in victory in every area of my life.”

Respectfully,

Scout
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Bears, Crabs, and Burpee’s – Revolution Style

Conditions:

Damp, humid and 70 degrees F, (felt like 76 degrees F according to Yahoo Weather) perfect conditions to get a summer-like sweat going. We had another big turnout for today’s beat down. YHC was honored to have the opportunity to lead this group.

Warm up:

  • Imperial Walkers – 31x IC (Alabama)
  • SSH – 35x IC (Clemson)
  • Merkins – 20x IC
  • Slow Mosey around the Park - 1x

The Thang:

The PAX partnered up “A” and “B” to form a line directly in the middle of Burry Park. Each partner was positioned back to back so that partner “A” faced Cargill Way and partner “B” faced E. Laurens St. Each partner performed the below sets of exercises: Rinse and Repeat until time was called by YHC. After time was called the Pax came back to middle and switched partners for the next round.

Round One:

  • Each partner Bear Crawled from the center of the park to their respective sidewalks and back until they met, presumably in the middle from where they started (not everyone met in the middle). When each partner met, they did 10 Burpees each, 25 Hand-Slap Merkins, 50 squats each, rinse and repeat until time called.

Round Two:

  • Each partner Crab Walked from the center of the park to their respective sidewalks and Lunge-Walked back until they met. Each partner did 5 Burpees each, 20 Hand-Slap Merkins, 45 squats each, rinse and repeat until time called.

Round Three:

  • Each partner sprinted from the center of the park to their respective sidewalks and back until they met. Each partner did 5 Burpees each, 10 Hand-Slap Merkins, 25 squats each, rinse and repeat until time called.

The Pax returned to the Mary and performed the following to close out “The Thang”:

  • Merkins – 100x – PAX circled up and remained in the plank while each member performed a merkin until 100 were completed
  • Up – Downs – PAX choice (actually it was Waterbug’s idea and Groundblind administered it)
  • Six inches – Hundred count

Announcements:

  • The Fox 2/4/17 – Need participants, volunteers and donations.
  • Prayer requests “

Devo:

A joyful heart is good medicine, but a broken spirit drains one's strength.” Proverbs 17:22 (ISV)

Life challenges preoccupy and often drain us. God tells us that a joyful heart is as good as medicine! It takes courage to laugh amidst challenges. Here are five simple steps to help keep your heart light..

L - Leisure

Schedule leisure time for yourself. In the midst of life changes it’s important to look away from the pressures and find refreshing. Get creative. Go for a hike. Plan a meal with someone. Have friends over for a game. Build something. Give yourself permission. It may seem trivial, but it can become a lifeline during stressful times. It also helps rekindle relationships that may feel strained with the daily challenges. Plan mini breaks.

A - Affirm

Look around you and intentionally find good. Affirm the positive things you see and hear. Negativity is easy to slip into and it permeates your life like smoke permeates a forest. It clouds your thinking. When pressure mounts we tend to take it out on those we love the most. Affirm the relationships you treasure. Guard them in changing times. Look for the positive.

U - U-turns

Allow yourself the freedom of turning around. If the direction you are going needs changing, then change it. If you want a different job, take a course and begin in that direction. If an important relationship feels tense, plan some positive times together. If your body is discouraging you determine to find steps that lead to wellness. Don’t dwell on things you have no control over. Concentrate on the things you have power to change and focus energy there. Change what you can.

G - Give

Find ways to give. When life gets challenging our tendency is to hoard our resources. Give of your time to help someone: coach a kid’s team, have someone over. Give a listening ear and hear the feelings behind the words. Give encouragement and kindness. When you are feeling depleted, intentionally choose to give and you will be surprised at the refreshing it will bring to you. Be generous without using money.

H - Hope

Dare to hope in tomorrow. Fan the flames of hope in your heart. We all need hope in something beyond ourselves. God can provide that hope and help when we invite Him to walk with us on the road of life. He is the ultimate source of hope for tomorrow. Reach for hope.

Intentionally put laughter back into your life. Step out and lead others to higher ground as you focus on these simple but powerful steps to a more joy-filled you.

Respectfully,

Scout

 

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F-ing Form

The original plan was to do a repeat of Tuesdays Revolution workout, which was actually a lot harder, but decided to bring a little order to the Clinic with some Form instruction. There were a lot of blank looks when YHC said things like “there are no winners when you go in cadence” or “it doesn’t help to get in a hurry.”  Anyway, it was glad to be back in the gloom with the Clinic crew after being out of town and fartsacking Tuesday.

Warmup

  • SSH X 31 (Go Tigers!)
  • Plank Jacks X 31

Main Event

Flag dropped during mosey to brick pile--15 Burpees

Pax were instructed to grab 1 block/1 brick and circle up around the flag.

Form would be the watchword for the day. Merkins--drop chest to the brick (laid down flat smart asses) and to lock out their arms.  Squats—bring your rear to the block (Arnold’s rear was already at block level so he had to use a brick.  Baby B’s block melted during the first round). BBS—hands behind your head and come up to 90 degrees.

  • Merkins X 10 IC
  • BBS X 20 OYO
  • Squats X 10 IC
  • Rinse and repeat 5X

Deconstructed Burpees

11 down to 1 with a run across the parking lot between rounds

  • Squats
  • In-and-outs
  • Merkins
  • IN-and-Outs
  • Squats

Burpees on the 6 and mosey back to Splash pad.

Mary

  • Burpees on the 6
  • Repeated the Merkin/Squat/BBS set from above to reinforce the technique we had just worked on.
  • Flutter kicks IC X 56 (somebody didn’t like the 31 reference so YHC “randomly” chose another number)
  • Leg raises X 20 OYO
  • Hartsville Hammers IC X 20

Announcements

  • The Fox 2/4/17. Need signups and volunteers
  • F3-250 Set a goal for 2017
  • Prayers up for Bowtie (upcoming doctor appointment), Woodchip (Garrison surgeries), and Greg Chandler (state trooper with cancer)
  • Revolution 1 year anniversary today
  • Tclaps to Lukie who's been killing it this week

Devotion

YHC visited the Grand Canyon last week for the first time and was truly amazed. Words and pictures cannot adequately describe it and you really feel insignificant when you are standing on the rim.  It made me think about the following verse regarding the mustard seed.

He replied, "Because you have so little faith. Truly I tell you, if you have faith as small as a mustard seed, you can say to this mountain, 'Move from here to there,' and it will move. Nothing will be impossible for you."   Matthew 17:20

Even though our lives on Earth are a blink of an eye in the grand scheme of things, we can still make a difference that has a lasting impact if we have faith.

Moleskin

  • Despite waking up a full hour ahead of the workout, YHC barely made it to the AO on time. I laid down the gauntlet the night before for Baby B but was clearly outclassed (or out-assed) by a diet of kale soup, cauliflower, and baked cabbage.  As a result the Pax were scattering like a grenade had been thrown in the circle.
  • After hundreds of reps demonstrating excellent form, YHC was concerned that the PAX would revert to the “faster” methods of doing the reps during the deconstructed burpees segment. To prevent this the PAX were warned that finishing early aka “winning” meant doing burpees until the 6 finished. Not sure if it made any difference.
  • Please keep your eyes out for EPO’s long sleeved black shirt.  It has sentimental value. I think he was wearing that shirt the day he earned his Clinic Strong shirt.
  • Step it up and bring some FNG’s this month. We’re getting our ass kicked by the Substation. You would have thought “Honeybun” would have been taken by those guys already, but apparently not.
  • New exercise to add to the Exicon: The Boulware Bullride. You get 4 fingers deep and see if you can hold on for 8 seconds, then Flapjack.

Aye!

Groundblind

 

 

 

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Last Minute Revolution Impromptu

Conditions:

Windy, cool, damp and dark, just like the early gloom - in other words, PERFECT! YHC was deep into the Holiday vacation mode and completely forgot that he had the Q.

The Thang:

Warm up:

  • Penningtons: 15x Forward, 15x Reverse - IC
  • SSH - 25x IC
  • Choppin Wood - 20x IC
  • Windwmills - 20x IC
  • BB Sit-ups - 25x IC
  • Flutter Kicks - 25x IC

Impromptu by 10's. The PAX completed each exercise on the list with a lap around Burry Park between each exercise. The following exercises were completed in order - Rinse and Repeat until time was called by YHC.

  • 10 - Burpees - take a lap
  • 20 Merkins - take a lap
  • 30 Monkey Humpers - take a lap
  • 40 Squats - take a lap
  • 50 LBC's - Take a lap

T-Claps to Barfly, Dumper, and Radar as they smoked it - YHC was too damn tired to keep track! I believe they lapped the PAX 3 times!

Announcements:

  • The Fox 2/4/17 - Need participants and and volunteers
  • Keep Bowtie (doctors appointment coming up) Woodchip's family in your prayers

 

Devo:

New Years Resolution or Everyday Living? As 2016 draws to a close, we pause to reflect on both the accomplishments of the year now ending and the challenges that remain to be tackled in 2017. The last twelve months have seen continued growth and improvements in the F3 community. YHC piggy-backed on Postal's previous devo of 'things to work on to be a better person". We all are given spiritual gifts whether we know it or not - I'm still trying to figure out mine. “Now there are varieties of gifts, but the same Spirit. And there are varieties of ministries, but the same Lord. And there are varieties of effects, but the same God who works all things in all persons” (1 Corinthians 12:4-6). With the new year fast approaching and resolutions abound, how do we turn our resolutions into everyday living? What are your gifts and how will you use them?

Respectfully,

Scout

 

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Revolution Redemption

I’ll admit it, YHC fartsacked Tuesday am and really felt guilty after hearing about the dominant turnout posted by the Clinic. When Powder Boy put it out there that a Q was needed, YHC jumped at the chance to deliver a beatdown to the Revolution gang and redeem himself for the early absence .  Burry Park was really wet and YHC didn’t want to waste time transporting coupons, so we moved over to the grass behind the Y.  Several PAX were concerned because normally Radar asks if we had permission from Senator Malloy to use this patch of real estate.  Since Radar was absent and realizing a confrontation with the Senator may present an EH opportunity, we circled up for brief intro and started with a little warmup.

Warmup

  • SSH X 31 IC (Go Tigers!)
  • Plankjacks X 31 IC
  • Divide into pairs and get 1 block per team

Main Event

The main event consisted of 5 rounds where one partner completed a movement across the field while the other partner did some type of block work. Each partner completed the movement and blockwork.  When a team finished both turns, they were instructed to SSH on the 6.  After each round, everyone did 10 burpees and the partners rotated so nobody got too comfortable with each other.

  • Rd 1:   Partner A Bear crawl down 5 burpees & back /Partner B Goblet Squats Flapjack
  • Rd 2:   Partner A Crab walk down 5 burpees & back /Partner B Kettlebells Flapjack
  • Rd 3:   Partner A Lunge walk down 5 burpees & back /Partner B Block Curls Flapjack
  • Rd 4:   Partner A Duckwalk down 5 burpees & back /Partner B OH press Flapjack
  • Rd 5:   Partner A Broadjump down 5 burpees & back /Partner B Chest press Flapjack

Return blocks and circle up for Mary

Mary

  • Plank-o-rama waiting on the PAX to return the blocks
  • Flutter kicks IC X 31
  • V-ups X 12 OYO
  • Hartsville Hammers IC X 31
  • BBS X 31 OYO

Announcements

  • The Fox 2/4/17. Need signups and volunteers
  • F3-250 Set a goal for 2017
  • Keep Bowtie (doctors appointment coming up) Woodchip (Garrison surgeries) Glowstick (Lost 2 family members over Christmas) in your prayers

Devotion

I visited the Grand Canyon last week for the first time and was truly amazed. Words and pictures cannot adequately describe it and you really feel insignificant when you are standing on the rim.  It made me think about the following verse regarding the mustard seed.

He replied, "Because you have so little faith. Truly I tell you, if you have faith as small as a mustard seed, you can say to this mountain, 'Move from here to there,' and it will move. Nothing will be impossible for you."   Matthew 17:20

Even though are lives on Earth are blink of an eye in the grand scheme of things, we can still make a difference that has a lasting impact if we have faith.

Moleskin

As always, it was a pleasure to experience the pain with the Revolution guys. Good work by all!

Aye!

Groundblind

 

 

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Duke Sucks…but this workout was AWESOME

YHC had ben looking for an opportunity to get my second Q in with the young guns at Revolution for a while now so when the stars aligned for this past Tuesday he jumped on it. A few weeks prior to the workout YHC learned that Lazyboy had an affinity for the absolute worst most hated team in all of college sports (you already know who it is don’t you)…the Dook Blue Devils.  Since my mama raised me right I am of course a die hard Tar Heel fan and set out to show the rest of the Revolution pax (who admitably care very little about this legendary North Carolina basketball rivalry) that the Heels have and will always be better than those sorry good for nothing blue devils. Here is what went down:

Conditions: About 50 degrees and standing water up to your ankles (not really but it sure felt like it)

Warm Up

  • Mosey around park x 2 laps
  • Line up at long end of park. 10 merkins. Bear Crawl half way. 10 merkins. Bear Crawl to end. 10 merkins. Bear crawl back to half. 10 merkins. Bear crawl to end. 10 merkins.

Main Thang

Partner Up. Each team needs 1 block and a cylinder.

DORA

  • Cinder block rocker slider slide x 5 burpees *YHC's new favorite exercise and an absolute SUCK FEST*
  • Decline Merkins (feet on cylinder) x 300
  • Cylinder toss and burp – Do a shoulder press. Toss cylinder in front of you. Move to cylinder do a burpee across the field. Leave cylinder and run back.
  • Curls for the girls x 300

20 burpees. Sprint to other end. 20 burpees. Sprint back. 20 burpees *Somehow Lazy Boy ended up half way down the field while doing his 20 burpees. YHC thinks he was trying to run away from the pain of a true Tar Heel beat down*

Relay Race. Split into 2 teams (Tar Heels vs. Blue Devils) – Each team gets in plank position shoulder to shoulder facing the opposing team. Starting with the front guy he gets up and runs with the brick to the other end of the field. 5 merkins. Runs back. Next guy cannot leave plank position until he has dropped the brick. Rinse & repeat until all team members have gone.

Rules:

  • Runner MUST have brick in hand when he leaves and returns.
  • At no point can a planking team members knees touch the ground. 5 second penalty on the upcoming runner if this happens.

Devo:

YHC shared a little of his testimony and reminded the Pax that God's promise is to restore us no matter our past.

Announcements

  • Christmas gifts due this Saturday
  • The Fox sign ups are live. Sign up now! http://f3nation.com/2016/12/09/f3-hartsville-presents-the-2nd-edition-of-the-fox-csaup/

Naked Man Moleskin

  • Gump is fast...like IYAFL fast.
  • Revolution is strong. Hope you guys get a couple teams together for The Fox
  • Although Gump is fast he does not know the definition of a brick vs a block
  • Waterbug must have been in the Scottish games or something with the form on those cylinder tosses
  • The Beasley clan has got to be the strongest father/sons combo in all of Hartsville. I wouldn't want to mess with those boys
  • Lazy Boy...I have some recommended reading for you: https://www.amazon.com/Duke-Sucks-Completely-Evenhanded-Investigation/dp/1250004632/ref=sr_1_1?s=books&ie=UTF8&qid=1481768779&sr=1-1&keywords=duke+sucks
    • I would give you my copy but being a Duke fan you'll probably prefer the Audible version.

 

GO EH SOMEBODY

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December Doubleheader

In the past few months, YHC has completed a 12 hour Goruck carrying all kinds of crap around Hartsville and climbed hills and mountains for hours at Spartan races.  But yours truly doesn’t recall the pain he’s feeling after yesterday’s doubleheader Q at The Clinic and Revolution.  YHC had to slowly nestle onto the throne this am and it’s gotten worse as the day goes on.  The workouts were pretty much the same, but with a couple modifications.

Conditions 50 something, just right

Warmup

  • SSH X 22 IC
  • Windmills X 22 IC
  • Mosey to Brick pile and get 1 block per man

Main Event

Cones spaced about 100’ apart, 22 reps at each cone (4-6 sets depending on which AO) with a movement in between cones.

  • Rd 1:   Merkins, Lunge walk with block
  • Rd 2:   Jump squats, block slide (Clinic) and crab walk (Revolution)
  • Rd 3:   Jump lunges (clinic) OH Press (Revolution), OH block carry
  • Rd 4:   Burpees, Block slide (Clinic), bear crawl (Revolution)

Mary

Flutter kicks on the 6 IC X 44

Announcements

  • The Fox 2/5/17
  • Q school during Saturday convergence
  • Adopt a family sign up
  • Expand your horizons, try out other AO’s, other workouts (Brick City, Temple, Curahee)

Devotion

22 represents the number of veterans that commit suicide daily.  70% of suicides are males.  YHC mentioned fraternity brother that committed suicide last week and the M’s uncle who killed himself 5 years ago.  I’ll never forget the hollow look in his eyes at Thanksgiving 3 days before he took his life and I still have guilt for not trying to do something. People are hurting especially during the holidays so look for the signs and be available.  And if you need help, reach out to your F3 brothers.

Moleskin

  • Radar is a beast with the double down.  YHC was dragging ass after the am Q and would’ve fartsacked the afternoon had I not volunteered to Q.
  • Chainsaw is awesome for the 38 minutes he’s at a workout.  Apparently he pulls out early at Revolution workouts also.
  • Surprisingly, Stallion posted despite his M being in labor for the past 14 days
  • Gump, one of the young Coker tracksters was killing it.  Need to get those track boys to the Temple.  Their already putting together a Fox team.  Look Out!
  • OH presses combined with walking with block overhead sucks, especially when you get the heavy block.  BTW who had the Golden Block
  • Burpees & bear crawls are a crowd pleaser
  • With these kind of numbers Revolution might have to split to Monday/Wednesday

Thanks for the opportunity to get better!

Aye!

Groundblind

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Revolution Birthday Bash

The conditions: A cool 43 degrees F, and wet! Today was YHC's 53rd birthday with "53" being the theme for the work out. Revolution is fastly becoming a 'young bucks' AO with lots of college students and of course old men like YHC that can't escape the grip of the rack monster for the 0530 gloom. And then there are the double downers like Radar, Woodchip, and Chainsaw whom regularly attend Revolution. Radar led us in the Pledge of Allegiance before we began the warm-up.

Warm-Up:

  • SSH - 53 x2 (lots of mumble chatter after the 25th rep)
  • Pennington's - 53 x2, Forward, Straight Up, and Reversed (mumble chatter again!)

 The Thang:   The PAX counted off by ones and twos. The ones moseyed to the coupon pile to retrieve cement cylinders. The twos planked on basketballs (borrowed from Waterbug) until the ones got back. The PAX was staggered in a circle with the cylinders and basketballs. YHC would call out an exercise  - one for the cylinder and one for the basketball. Each exercise lasted for 53 seconds. Each PAX would complete as many reps possible of that exercise. When completed the PAX would rotate clockwise leaving the coupon for the next man. Again YHC called out another series of exercises for each of the coupons. This lasted until a cycle of all the exercises were completed. The birthday circle of pain consisted of the following exercises:

  • Basketball (BB) - Plank
  • Cement Cylinder (CC) - Chest Press
  • BB - Left Leg Balance - torso parallel to ground
  • CC - Curls
  • BB - Right Leg Balance - torso parallel to ground
  • CC - Overhead Press
  • BB - V-Ups
  • CC - Hand Staggered Merkins
  • BB - Reverse Plank
  • CC - Big Boy Sit-Ups
  • BB - Hartsville Hammers
  • CC - Chest Rows
  • BB - Mountain Climbers
  • CC - Left Leg Captain Morgan Squats
  • BB - Burpee's
  • CC - Right Leg Captain Morgan Squats
  • BB - Ball Pass Through
  • CC - Squats

Back to the Mary

  • SSH - 53 x2 (lots of mumble chatter AGAIN!)
  • Flutter Kicks - 53 x2 (Radar wished me a Happy Birthday on the 53rd rep!)

 

COT: Announcements and Prayer Requests.

  • Announcements - Saturdays Convergence work out will also serve as a Q school to help sharpen and hone the skill set for Q'ing
  • The Christmas gift drive for area kids is on - all related info hast been posted on the various GroupMe chats.

 

  • Devo: Comes for Robert Frost's Poem - "The Road Not Taken"

 

Two roads diverged in a yellow wood,
And sorry I could not travel both
And be one traveler, long I stood
And looked down one as far as I could
To where it bent in the undergrowth;
Then took the other, as just as fair
And having perhaps the better claim,
Because it was grassy and wanted wear;
Though as for that the passing there
Had worn them really about the same,
And both that morning equally lay
In leaves no step had trodden black.
Oh, I kept the first for another day!
Yet knowing how way leads on to way,
I doubted if I should ever come back.
I shall be telling this with a sigh
Somewhere ages and ages hence:
Two roads diverged in a wood, and I —
I took the one less traveled by,
And that has made all the difference

 

Sometimes you find yourself at one of life's many "forks in the road" and you have to decide which road to take. Many times the easiest thing to do when faced with having to make a difficult decision is to take the easy and popular way, without much thought being applied. But that does not always translate into the best decision dependent upon the circumstances. Sometimes you have to go against conventional wisdom and make the tough decision, the unpopular decision - sometimes you have to take the road less traveled. When facing such decisions, ask God for wisdom and discernment because nothing is too tough, big or difficult for God.

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Oh the places I will take you

WARMUP:

YHC decided to take two Qs this day and, even though they were different completely exercises, keep a theme of “Get comfortable being uncomfortable”. Our Revolution AO is such a blast to get out to and even more fun to Q. Since it is at 1730 (5:30pm), it appeals to a much younger crowd of guys that are mostly in college, but I’ll address that later in the DEVO. As for a warmup, 15 merkins on your own and then follow the Q.

THE THANG:

As mentioned, the theme was “get comfortable being uncomfortable”. My morning Q was at an AO that primarily runs a few miles 9/10 beat-downs. So I wouldn’t let them run. I had them lung everywhere and carry coupons. Revolution doesn’t do a lot of running outside of DORAs so I made them run.

We had extended shopping hours in our downtown (great opportunity to show Hartsville what our exercises can look like) and we ran around town. When I noticed that PAX getting too spread out, I would stop us and we would hold plank on the 6. Once the 6 caught up we would do the following:

  • Merkins 5,10 or 15 IC
  • Squats 5, 10 or 15 IC
  • Big Boys 10, 20 or 30 OYO

Half way through I upped the reps to 10 IC and 20 OYO and the last stop was 15 IC and 30 OYO. We also did a sprint at one stop also.

Total: 105 of each exercise and right at 2 miles.

MARY:

YHC forgot his phone so he had to run grab it. Waterbug lead MARY and, judging by the groans, it was burpees.

DEVO:

My DEVO was short and sweet about relying on God in the easy and hard times in your life because he will always pull you through. While I was giving my DEVO I looked around at the group of 19 guys and noticed that about ¾ of the group were guys in the 19-25 range. I realized that this AO has a unique group of guys and also a large responsibility to them. They are the next generation of leaders in this community or another one. It is our job as HIMs to make sure that we instill a since of responsibility in them for our community, region and country. We need to build them up so that they can stand on our shoulders and equip them with the tools to do greater things in the world than we could in our time.

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